Dew It Fitness » WOD 7/31/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/31/19

July 30, 2019

Intermediate

Strength:

3 Sets:

2 Turkish get-ups / side (go light)

10 One arm kettlebell swings / side (as controlled as possible)

Muscular Endurance:

Complete the following every 90 seconds, for 18 minutes (3 sets) of:

Station 1: Landmine press (right) x 8 @ 2111

Station 2: Landmine press (left) x 8 @ 2111

Station 3: Plank x 60 seconds

Station 4: Alternating Cossack squats x 16-20 @ 2111

Do your best to keep your heels on the floor throughout the Cossack squats

Metabolic Conditioning:

Complete 4 rounds of the following as quickly as possible –

16 Landmine tight twists (8 / side)

20 Wall balls

24 Sit-ups

Mobility:

Complete 20 wall slides @ 3131

  • Take 3 seconds to raise your hands overhead
  • Pause 1 second at the top
  • Take 3 seconds to lower your hands
  • Pause 1 second at the bottom

Beginner

Strength:

3 Sets:

3 Half Turkish get-ups / side (go light)

10 One arm kettlebell swings / side (as controlled as possible)

Muscular Endurance:

Complete the following every 90 seconds, for 18 minutes (3 sets) of:

Station 1: Landmine press (right) x 8

Station 2: Landmine press (left) x 8

Station 3: Plank x 45 seconds

Station 4: Lateral step-ups x 14 – 18

Metabolic Conditioning:

Complete 4 rounds of the following as quickly as possible –

16 Jazzercise chops (8 / side)

16 Wall balls

24 Crunches

Mobility:

Complete 20 wall slides @ 3131

  • Take 3 seconds to raise your hands overhead
  • Pause 1 second at the top
  • Take 3 seconds to lower your hands
  • Pause 1 second at the bottom
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